THE ULTIMATE SOURDOUGH BREAD

This is a story about bread. And me.For as long as I can remember you were a big part of my life. I had always been a passionate girl with a big heart. You were there for me from the start – creating sweet memories, flavors of comfy mornings, romantic bonfires & dinner gatherings!Until I got 18 we got along so good. But things got complicated and started to change that year. I changed, got very interested in alternative ways to fill my life with. And slowly realized that you won’t fit into that. We have been on separate paths for quite some time now, took a break from mutual excessive preying. It was too much to handle and it took me years to get it – it just won’t work with us for the long run. I played the ignoring part, always trying, making excuses and not wanting to accept the fact that you do me no good. I went to see a doctor for feeling sick and fatigue. But I didn’t get any useful help. So I started to cure myself. I went from disproportionate and unconsciousness to a clean, healthy and strict way of living. Cut you out completely, overnight! This cut turned into a deep objection and made me see the devil in you. The love vanished. I tried to convince everyone around me that you are not the miracle we all grew up believing, and what was told us.Like all changes you strive for, mine started with a strong belief and passion. After a while you might change again, your views of life shift and the strong belief makes no sense anymore. We miss each other.So last year I tried to convince myself it would be good for me and my surroundings, to let you back into my life. Step by step. See how it makes me feel.I immediately felt relief of letting go for once. Letting go of this strict way to classify stuff in healthy and unhealthy. Life is too short to worry constantly! I also felt comfort by just smelling you, to see, touch and finally taste you. I fell back completely, enjoyed you on a regular basis. At first everything seemed great, like it could actually work out after a long pause. I felt empowered and strong, like my body could take it.You just felt so good. I had forgotten about that. I was seduced and did not understand how I would ever survive without you. I made a lot of unhealthy choices that year.But the last years affected me more than I thought they had. I changed. And so it was only a matter of time until it was too much to handle again. I got really sick. My mood, body and heart felt like they got ripped apart. I felt unbalanced and not like myself anymore. Because I really did change. For good. I wanted you so badly, but you only made me sicker and weaker. This time it was a different kind of heartbreak. The acceptance. I heard and read so much about your downsides. One solace – I wasn’t alone in this. You never stop to evolve, change and find out new things about yourself. To realize is the first step but the second and important step is to actually act it out. Cut what makes you feel miserable and to trust your inner wisdom to only do what makes you feel good.Again I noticed that I felt lighter and better without you.But what exactly is it that made us not get along?When you are in a denatured state you obviously bring benefits to nobody. We both have to be as honest and natural as possible to make things work.I started to get more into healing methods.The truth is, my system was lacking of supporters to tolerate you. And you too have to evolve in this, get upgraded, so that I can benefit from you essentially! I treated myself by incorporating the support I needed. And created a healthy environment for them to thrive and do their magic inside of us.It worked! And this ultimate try was the best decision I have ever done.Happiness and a good portion of relief spread out. I feel good, light, healthy and energized even though you are in my life and also because of you!We have found a way, no breaks need to be done. It is a balanced sensible act now.I know that this will last. My life is improved. And there is a whole lot of love.The end. If you are also struggling with bread or just want to upgrade your health and try something new, I highly approve sourdough bread. You can buy it sprouted or unsprouted with rye, spelt, wheat or gluten free flours. Or make one yourself. Have you ever had the experience to taste homemade bread? The kneading and awating can be a really exciting experience. Your house will smell so wonderful caused by fresh warm baked bread. The sound of ripping it apart, and biting into the crust.Got ya, right? Get baking!The ultimate sourdough bread is a recipe cut down to simple, essential steps. Do not be intimidated by time details or the handling of the friendly supporters I talked about in my story -the bacteria and enzymes!Without them it won’t work. Bacteria as well as bread need to come back into our lives and out of their negative shadows. Sourdough will do exactly that by having a delicious tangy flavor and many health benefits.Sourdough is a bread made from the natural occurring yeast and bacteria in flour.The dough contains a Lactobacillus culture. The fermentation process of sourdough is the important part here. The longer the rise the more lactic acid it will produce, as well as an ideal pH for the enzyme phytase. This enzyme removes phytates. Phytate or phytic acid is present in the bran/hulls of all seeds ( and nuts) and blocks the absorption of minerals like iron, magnesium, calcium, copper and zinc. To remove phytic acid we need to soak/sprout our nuts and seeds. Soaking in warm water with lemon will decrease the phytic acid, enzyme inhibitors and increases enzymes which aid in digestion, produce B vitamines and carotenes. This properly preparation makes the nuts and seeds come alive, digestible and their minerals become available for us. Sourdough will predigest starches and breaks down the protein gluten into amino acids. This process makes it easier for us to digest the bread and helps to regulate blood sugar.Since I know that my digestive system gets stressed easily and is damaged, I can make choices which either harm or heal me. Being sensitive to commercial bread, yeast, wheat, general processed grains and sweeteners, I leave them out of my diet. Instead I add more probiotic rich foods, like sourdough bread, sauerkraut, fermented drinks like kombucha or kefir, plant based yogurt and tempeh. Those nutrient dense pure fermented foods can heal the digestive system, improve immunity, creates beneficial b vitamines, enzymes, probiotics and omega 3 fatty acids. And remember that a healthy gut means healthy body!Homemade sourdough bread is minimally processed, organic, contains no cultivated yeast or chemical leaveners like other breads.

is a dough containing a Lactobacillus culture

is a dough containing a Lactobacillus cultur

THE ULTIMATE SOURDOUGH BREAD

Prior to preparing the bread, you need to prepare a sourdough starter. Maybe you are lucky and know somebody who is already a sourdough baker and can give you a fresh batch of starter, or you are lazy and want to buy a starter package in a health food store. Either way, making the starter yourself is really simple once you get a routine and are patient.

Sourdough Starter

Basically you start with flour and water then nature takes over and after a week you’ll get a mixture that contains enough yeast ( leaven) to make your bread rise. It is important not to feed your starter too much or too little. Use a wooden spoon! If your starter turns pink or red it has gone bad. You should throw it out and start a new one.

Ingredients

1 cup whole rye flour

1 cup filtered water

3 cups whole rye flour

3 cups filtered water

Directions

In a large bowl add 1 cup of flour with 1 cup of water. Cover the bowl with a cheese cloth and a rubber band. Place the bowl in a undisturbed warm place.

For the next seven days, you feed the starter everyday with 1/2 cup flour and 1/2 cup water. Stir the mixture, re-cover and allow to sit.

Over the week the starter gets bubbly which means life exists and it produces carbon dioxide.

Then it goes through a frothy stage and it smells like sweet yeast.

After a week the starter should smell like wine and there should be a liquid gather at the top which subsides and can be poured off.

The day before you plan to bake, feed it twice by adding 4 ounces each of flour and water. The starter should grow in size and activity level. The two feedings should be 6 hours apart, and the second feeding comes 8 hours before you begin mixing your dough. Plan ahead!

You can also maintain it in the fridge if you are not a frequent baker ( means if you bake less than once a week). Feed it once a week by combining four ounces of starter with eight ounces each of flour and water. Place it back into the fridge for 7 days.

Three days prior to baking, take the starter out of the fridge.

On the first day, feed it once, then let it sit at room temperature for 24 hours.

On the next day, feed it twice, about 12 hours apart.

On the third day, feed it once about 6 hours before you mix your dough.

Sourdough Bread

The best flours for sourdough are rye and spelt. Rye is best for you’re first starting, but you can switch to a different flour once the starter has gone through the first seven days. If you don’t even tolerate regular sourdough you can make a glutenfree bread as well with flours of either brown rice, rice, quinoa, buckwheat, oat, potato and many more.

Ingredients

1 cup sourdough starter

2 cups rye flour1 cup spelt flour3 tbsp enzyme ferment flour ( optional) 1 tbsp himalaya salt1/2 cup filtered waterDirectionsIn a large bowl, mix the starter, water, 1 cup rye flour and 1/2 cup of spelt flour with a wooden spoon and combine well. Then add salt, enzyme flour and remaining flour ½ cup at a time, stir in the flour each time completely. Use your hands to mix in the flour. It should be a sticky dough. Continue to knead for 20 minutes.
Pour dough into your desired loaf pan. Cover it with a towel and let it sit in a warm place ( I used the top of my stove while cooking on a hotplate next to it) for at least 3 hours, until the dough is doubled in size. Take a knife and make a S form cut on the surface. Spread some flour on the uncut upper crust.
Place the loaf in a cold oven and turn the oven on to 175°c/350 F, bake the bread for 60 minutes. Let it cool for at least 1 hour. Don’t be afraid if your first ( or second…ahem) attempt is not successful. It will get better with time. However, once you’ve mastered your routine, a starter is a completely manageable and wonderful addition to your kitchen. If you end up with too much starter, don’t throw it away. Give some to a friend or try mixing it in pizza or pancake doughs.